Demented Cowboy's Supernova Log

So, because I did cardio instead of legs I knocked out back tonight.

Warm-Up: 20 mins elliptical

Wide Grip Pulldown: 25x70, 18x120, 15x140, 8x160, 25x70

Close Grip Pulldown: 25x70, 18x120, 15x140, 8x160, 6x180

Straight Arm Pulldown: 25x30, 18x50, 15x60, 8x80

Wide Grip Bent Over Row: 25x65, 18x95, 15x135, 8x185

Rack Pull: 25x135, 18x185, 15x215, 8x225

Time for the weekend and a beer. Tomorrow for lunch will be an Arm Blasting.
 
Today was Arms. And I just annihilated them.

Warm Up: 5minsx15elevationx2.5speed, 5minsx7elevationx3.0speed, 5minsx4elevationx4.0speed, 1minx2elevationx8.5speed, 1minx2elevationx3.0speed, 1minx2elevationx6.0speed, 1minx2elevationx3.0speed, 1minx2elevationx2.5speed

Preacher Curl: 25x50, 18x80, 12x90, 8x110, 15x60

Tricep pulldown: 25x30, 18x50, 15x60, 8x80

Alternating Curls: 18x30, 15x40, 12x45, 10x50

Tricep Pushdown: 25x110, 18x130, 15x210, 12x230

Easy Bar Curl Cable: 25x30, 18x50, 15x80, 12x90

Reverse Tricep Pulldown: 25x30, 18x50, 15x80, 8x90

Alternating Concentration Curl Cable: 15x15, 15x15, 15x15, 15x15

Tricep Rope Pushdown: 25x30, 18x60, 15x80, 12x40
 
So just got out of the gym. Tonight was legs.
Warm-Up Cardio: 2 miles x 5 mins stationary bike

Leg Extension 25x70, 18x90, 15x110, 8x150, 25x90

Seated Calf Extension 25x190, 18x210, 15x230, 8x250, 25x190

Seated Leg Curl 25x90, 18x110, 15x130, 8x150, 25x90

Standing Calf Raise 25x135, 18x225, 15x315, 8x405, 25x135

Hammer Strength Leg Press 25x170, 18x180, 15x190, 8x210, 25x170
 
Just got done tonight. My buddy from Chicago was in town.

Wide Grip Pulldown 25x80, 18x100, 15x140, 8x160

One Arm Row Machine 18x70, 18x70, 15x90, 8x110

Close Grip Pulldown 25x70, 18x120, 15x140

Shrugs 25x135, 18x225, 15x315, 8x365, 25x225
 
Tonight was chest. Normally today would be shoulders but since I did back with my buddy had to change it up a little.

Warm-Up: 5minx15elevationx2.5speed, 5minx7elevationx3.0speed, 5minx4elevationx4.0speed, 1minx2elevationx8.5speed, 1minx2elevationx3.0speed, 1minx2elevationx8.5speed, 1minx2elevationx3.0speed, 1minx2elevationx2.5speed

Incline Bench (Smith): 25x95, 18x115, 15x135, 8x185

Flat Bench (Smith): 4x135xBO

Overhead DB Press: 4x45xBO

Chest Press Machine: 25x70, 18x90, 15x130, 8x150

Cable Fly: 25x20, 18x30, 15x30, 15x30
 
Tonight was shoulders. Had a great night

Warm-Up: 5minx15elevationx2.5speed, 5minx7elevationx3.0speed, 5minx4elevationx4.0speed, 1minx2elevationx8.5speed, 1minx2elevationx3.0speed, 1minx2elevationx8.5speed, 1minx2elevationx3.0speed, 1minx2elevationx2.5speed

Military Press: 25x95, 18x115, 15x125, 12x135, 8x185

Upright Row: 25x65, 18x95, 15x115, 12x135

B/L Isolated Front Cable Raise: 15x15, 15x15, 15X15, 15X15

B/L Isolated Side Cable Raise: 15x15, 15x15, 15x15, 15x15

Face Pull: 25x35, 18x45, 15x55, 15x55
 
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Updated Friday Pics for everyone. I completely love this stuff and will be a continuing buyer. Thanks dsade for the great product
 
First off, thank you very much for your service. There is no way any of us could repay you for your selfless act of courage. Secondly, I look forward to seeing your results as you kick some ass!!
 
Leanest I've ever got was 13 and I was pretty pumped at 13. I'm at about low 15 I'm assuming maybe 14 I wana be 12 by vacation maybe 11 but last 2 weeks I'm gonna hit it so hard and gonna take a hardcore diuretic. That's awesome man to lose 2% is a good chunk
 
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